Romanaz : The Olympic Weightlifter - Page 33

**Succio** · 07-17-2007, 09:47 PM

Quote:

Originally Posted by romanaz

Alright didnt have much time for this session, so I made it short and quick.

Warmup:

PVC pipe stretching and shiz
Bar squats and cleans and snatchs.

Clean and Jerks
65x3 (then a power snatch and OH squat)
65x3
85x2
95x1
105x1
125x1
135x1 (powerclean, front squat, jerk)
135x1 (full squat clean)
140x1 (PR for cleans, jerk I am not counting as it was a press out)

Deadlifts
315x2
365x1
405x0 [missed at lockout, was about to start hitching it so I dropped it]

Debrief:

I was going to lift for longer, but I had no time, this was about 40mins of workout. First set of 135 for C&J was terrible. Pulled it way to high, didni't rack it well, and the jerk was hard to control once I got it up top. Second set of the 135 was easy as cake. The 140 is a PR for full cleans. The jerk was fast, but I didn't drop low enough and had to press it out.

Deadlifts were shit. 315 was easy, but 365 was heavy and went slow. 405 I had to attempt twice because first time I did The Cressey Salute and my hands weren't spaced evenly and I got it an inch off the floor before I had to drop it. 2nd attempt, the bar went up fast, but stalled 5inchs before lockout and I was struggling and almost started to hitch it and decided to drop it. I wanted to wait 10mins and go for 425, but I didn't have the time, I had to meet up with a client and needed to shower.

I got video of it, so I'll have that up soon.

damn that sucks, you still think deadlifting once/twice a month is going to help your deadlift much?

**romanaz** · 07-18-2007, 03:00 AM

nah, it won't help, but since I'm not doing that meet, I guess I shouldn't be doing deadlifts. I should have just did some heavy front squats for doubles and called it a day.

**romanaz** · 07-21-2007, 01:48 AM

my achilles tendon is being a bitch. Very tight from having to walk funny on my right foot because of blisters. Decided to play it safe and not lift because it hurtsto squat down.

at least my next workout when i get back from vacation will be with my new shoes.

**romanaz** · 07-29-2007, 10:22 PM

30 mins of moderate intenisty cardio on stationary bike

back from vacation

training on tuesday @ FDU

my new lifting shoes are to small so I gotta sendthem back for a bigger size.

I gained ~5lbs on vacation so time to get back to 200lbs or so.

cardio, less carbs, lets go!!

Vario · 07-31-2007, 04:15 PM

how many cals you eating? every time I go on vacation I lose 5 lbs

.

**DJSTARER** · 07-31-2007, 07:16 PM

raf, ur just a beast with a knack for dropping water like crazy

**romanaz** · 08-01-2007, 12:52 AM

Quote:

Originally Posted by Vario

how many cals you eating? every time I go on vacation I lose 5 lbs

.

I lost the 5lbs water weight pretty much already. I woke up at 205.

I didn't keep track on vacaton, I probably hit 2400 to 2800 or so. Not entirely clean so.

Now, this week, I'm shooting for 2400 or under.

**romanaz** · 08-01-2007, 01:16 AM

Alright, lifted @ FDU today. My (hopefully) right sized shoes are on the way.

Warmup:
PVC Pipe Stretching
work w/ the open bar
work w/ 40kg on the bar, Psnatchs, Pcleans, Fsquats, OH Squats
Snatchs w/ 40kg on the bar, 1 set of 2

Complex of : Snatchs, BTN Push Press for 2 reps, OH Squat 2 reps
40kg
40kg
45kg

Switched to just Snatchs (full squat snatchs btw)
45kgx2
50kgx2
50kgx2
55kgx0 (missed it twice, called it quits)
40kgx3
40kgx3

Power Cleans
40x3 (power jerk)
45x3 (power jerk)
50x3 (power jerk)
55x3
60x3
60x3

Front Squats
60x2
70x2
80x2
80x2 [hamstrings got sore/tight after this]
80x2 [PR, weight and reps]

Push Press's
40x3
45x2
45x3
40x3
40x3

GHR Situps:
x10
x15
x15

Debrief:
This was marathon lifting session. Almost 3hrs long. So much work on technique. My problems for Snatching is:
Start Position (shoulders TOO far over bar), 1st Pull (my shoulders dropping as soon as bar leaves the floor, like deadlifting), pulling bar to far out in front. Should be fixed when I get my heeled Adidas shoes.
During Front Squats, my hamstrings starting to tighten up, b/c it was about 1.5hrs after starting lifting.

Met the strongest guy on the team. He is a 77kg lifter. At the Garden State Games, he totaled 265kg. And seeing him do a 105kg Snatch like nothing, I assume he got around a 135-140kg C&J. Guy is a monster. And then Lou, the other national level lifter, was there, he is a 69kg lifter, totaled 235kg @ the Garden State Games. Both guys are monsters.

**romanaz** · 08-02-2007, 09:29 PM

light day

Back Squats
60x2
80x2 for 4 sets

Press's
40x3 for 5 sets

Bench Press
95lbs x a lot

**romanaz** · 08-08-2007, 12:52 AM

Did my fancy schmancy peri-workout stuff. I did, 1/2 scoop of WPI, and 6 tabs of BCAA, 6 tabs of BCAA during workout, and during abs and benching, I sipped 5scoops of Xtend (took about 20mins to finish), then 10 mins post workout I had 1 scoop of Metabolic Drive and then Tribex 20 mins after that.

Complex: Snatch, Snatch to 3 Overhead Squats
3 sets of 40kg

Snatch Pulls
3 sets of 50kgx3
2 sets of 55kgx3

Squat Cleans
3 sets of 50kgx2
1 set of 55kgx2
1 set of 60kgx2, last clean I jerked it up easily.
1 set of 65kgx1
1 set of 70kgx1, 3 attempts, got it on the last attempt, jerked it, press'd out

Front Squats
70kgx2
75kgx2
80kgx2
85kgx2
85kgx1

GHR Abs
x15
x15
x10

Bench Press (lbs)
135x4
155x3
135x5

**romanaz** · 08-09-2007, 12:51 AM

I know I don't log it, but I've been taking some decently long walks around my neighborhood.

Its probably around a mile, but I've been going a little farther each day, and at certain spots I'll jog or sprint. I did about 6 sprints or jogs.

**romanaz** · 08-10-2007, 02:54 AM

Technique Day

Power Clean
40 - 3sets of 2
50 - 3sets of 2
60 - 1sets of 1

Snatch from Blocks
40 - 2sets of 2
45 - 2sets of 2
47.5 - 3sets of 2
50 - 1set of 1 (3 attempts)

Press
40 - 2 sets of 3

Push Jerks
40 - 1set of 3
50 - 1 set of 2
55 - 2 sets of 3

Press
40 - 3 sets of 5

Back Squats
60 - 1 set of 4
80 - 1 set of 3
100 - 1 set of 2
105 - 3 sets of 2

Clean Pulls
60 - 1 set of 3
70 - 1 set of 3
75 - 3 sets of 3,3,2

GHR Hypers
3 sets of 10

Sipped 6 scoops of Xtend during workout, 6 bcaa before, 6 bcaa after, 1/2 scoop of WPI before, Metabolic Drive after.

**romanaz** · 08-10-2007, 05:42 AM

sampling of my workout:

**BigZeke** · 08-10-2007, 05:57 AM

Are those blocks just stacks of wood? I wish we had those, or the real blocks, at my gym because I think I'm gonna break a plyo step doing my deads soon.

Nice job on the o lifts, form is looking pretty good. I've always liked o lifts

07-31-2007, 04:15 PM	#965
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Romanaz : The Olympic Weightlifter how many cals you eating? every time I go on vacation I lose 5 lbs . __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

07-31-2007, 07:16 PM	#966
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	Re: Romanaz : The Olympic Weightlifter raf, ur just a beast with a knack for dropping water like crazy __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

08-10-2007, 05:57 AM	#974
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Re: Romanaz : The Olympic Weightlifter Are those blocks just stacks of wood? I wish we had those, or the real blocks, at my gym because I think I'm gonna break a plyo step doing my deads soon. Nice job on the o lifts, form is looking pretty good. I've always liked o lifts __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger